Menene za ku ci don kiyaye ƙananan adadin kuzari? Ƙari kuma kawo jikinka ga ni'ima a cikin nau'i na makamashi da bitamin? Ga wasu kayan ciye-ciye waɗanda suka cika waɗannan buƙatun.
Gasa dankalin turawa
Dankalin da aka gasa daya ya ƙunshi kimanin adadin kuzari 100 kuma shine muhimmin tushen bitamin C, e, ma'adanai - magnesium, zinc, calcium, potassium da phosphorus da amino acid masu mahimmanci, fiber da sitaci. Jiki yana shayar da dankali na dogon lokaci, sabili da haka jin yunwa ba da daɗewa ba zai sa kansu su ji.
Gasa Apple
Apples - daya daga cikin 'ya'yan itatuwa masu amfani. Kuma gasa, suna da tasiri mai amfani akan narkewar mu. Apple yana da yawa bitamin C, E, B1, B2, B6, P, da baƙin ƙarfe, potassium, phosphorus, calcium, magnesium, sodium. Ƙarin apples suna inganta tsarin jini, sake farfado da jiki, ƙarfafa tsarin rigakafi. Tufa ɗaya da aka gasa matsakaiciyar girma ya ƙunshi adadin kuzari fiye da 100.
almonds
Kwayar almond 14 tana da adadin kuzari 100 kuma shine tushen bitamin E da D, antioxidants, bitamin B Almonds yana haɓaka tsarin garkuwar jiki, yana kwantar da tsarin juyayi, yana inganta aikin kwakwalwa, yana kafa narkewa da aiki na zuciya. Har ila yau, almonds yana da amfani ga waɗanda suke so su tsawaita samartaka da inganta bayyanar.
jatan lande
13 shelled shrimp ya ƙunshi adadin kuzari 100, kuma shine mafi kyawun abun ciye-ciye ga duk wanda ke son abincin teku. Shrimp shine tushen furotin, wanda ke da mahimmanci ga ci gaban tsoka da asarar nauyi. Jita-jita da yawa na phosphorus, sodium, iodine, calcium, bitamin B, C, D da polyunsaturated fatty acid omega-3.
Zaitun
Kada ku wuce adadin kuzari 100 - ɗauki abun ciye-ciye 9-10 zaituni - tushen kusan abubuwa masu aiki ɗari. Wannan bitamin, da sukari, da sunadarai, da pectin, da fatty acid, wanda ke rage matakin cholesterol a cikin jini, inganta narkewa, ƙarfafa tsarin rigakafi.
inabi
Bunch of inabi daga cikin kusan 35 berries - yana da adadin kuzari 100. 'Ya'yan inabi suna da yawa masu amfani sugars, Organic acid, fiber, bitamin B, C, R, pectin da enzymes. Wadannan berries sune abubuwa irin su sodium, potassium, calcium, phosphorus, iron, da sauransu.